6 WEEK ADVANCED PROGRAM EXAMPLE

This is a general aerobic fitness program for WaterRower users who have been rowing regularly for the last 6 months.
The days selected for rowing in the weekly outline below may not be appropriate for you, if you need assistance with changing the weekly outline
then please contact advice@watercoach.com.
Please use this program for 6-8 weeks, after which you can contact advice@watercoach.com for additional rowing session ideas.
Rowing Sessions included into the Weekly Routine

STEADY STATE ROW SESSION

This is continuous rowing with a consistent stroke rate and intensity over a set period of time or
distance. The duration of the workout for advanced rowers can vary between 20-40 minutes. Always
aim to row for at least 20 minutes, if you are feeling strong and have the time, aim to row for a bit
longer (40-45 minutes).
Intensity must be between 60-70% of your Maximum Heart Rate (MHR). Stroke rates are usually
around 20-24 strokes per minute (spm) for steady state rowing.

DISTANCE ROW SESSION

This is steady state rowing for a certain distance, usually it is a little higher in stroke rate & intensity
than a timed steady state piece. Set your monitor to a distance workout so you can count down a set
distance for your session. Set a distance of 5000 meters up to 10 000 meters (3 mile up to 6 miles).
Time range is anywhere between 20 minutes up to 50 minutes.
Stroke rates are usually around 22-24 strokes per minute (spm).
Intensity 65-75% of your maximum heart rate.

WaterRower
European HQ: 25 Acton Park Estate, The Vale London, W3 7QE, UK, Tel: +44 (0)20 8749 8400, www.waterrower.co.uk
US HQ: 560 Metacom Avenue, Warren, RI 02885, USA, Tel: +1 (401) 247 7742, www.waterrower.com

CASTLES ROW SESSION

This session breaks up a long steady state row into sets of different stroke ratings. These steps can be in
time 1 or 2 minutes steps or in distance 500 meter steps. The stroke rate changes are small, increasing
by 1 or 2 spm.
For example: 10-15 minutes warm up of light rowing, 2 minutes row at stroke rate 22spm (or your normal
steady state stroke rate) concentrating on long strong rowing strokes, after 2 minutes move to the next step
of 24spm for 2 minutes, after which row again at 22spm for 2 minutes and repeat this until you have
completed your session. Remember with the small increase in stroke rate, do not think of it being harder
work, just a little looser and slightly quicker. Aim to keep a consistent intensity of between 60-70% of your
MHR.

15 MINUTE INTERVAL PYRAMID ROW SESSION

5-10 minutes warm up rowing
15 minute interval pyramid split up into steps of 5 minutes -4 minutes -3 minutes - 2 minutes -1 minute increasing the intensity and rating by 1-2
spm (strokes per minute) every change. Resting 2 minutes between pieces.
The ratings given below are a guideline.

5 minutes rating 28-32 spm @ 75-80%,

2 minutes rest
4 minutes rating 28-32 spm @ 75-80%,
2 minutes rest
3 minutes rating 28-32 spm @ 75-80%,
2 minutes rest
2 minutes rating 30-34 spm @ 80-85%,
1:30 minutes rest
1 minutes rating 32-34 spm @ 85-90%
You can repeat the pyramid after a 5minute rest or choose to do a cool down. Cool down 5-10 minutes light rowing & stretch.

WaterRower
European HQ: 25 Acton Park Estate, The Vale London, W3 7QE, UK, Tel: +44 (0)20 8749 8400, www.waterrower.co.uk
US HQ: 560 Metacom Avenue, Warren, RI 02885, USA, Tel: +1 (401) 247 7742, www.waterrower.com

1000 METER INTERVAL ROW SESSION

2000 meters (8-10 minutes) of light rowing.
4 x 1000m interval pieces at a high intensity with 500m rest between each
1st 1000 meters - divided into 4 x 250 meters, after each 250 meters (250m 500m -750m -1000m) increase stroke rate.
For example:
1st 250 meters rate 26spm (please note stroke rates are given as a guideline),
2nd 250 meters (from 250m to 500m) increase stroke rate to 28spm
3rd 250 meters (from 500m to 750m) increase stroke rate to 30spm
4th 250 meters (from 750m to 1000m) increase stroke rate to 32spm
Rest 500 meters (+/- 2minutes) then repeat the 1000 meters 3x.
500 1000 meters light rowing for cool down & stretch.

STROKE PYRAMID ROW SESSION

After 5-10 minutes warm up row, begin the stroke pyramid.
10 strokes hard (high rating and at 85-90% effort) 10 strokes light (very light rowing),
20 strokes hard 20 strokes light
30 strokes hard 30 strokes light
40 strokes hard 30 strokes light
50 strokes hard 30 strokes light
40 strokes hard 30 strokes light
30 strokes hard 20 strokes light
20 strokes hard 10 strokes light
10 strokes hard cool down for 3-5 minutes of light rowing
Note that you do not take more than 30 strokes light.
5-10 minutes light rowing cool down & stretch.

Please remember everyone is different so please use these suggestions and training outline below as a guideline.

WaterRower
European HQ: 25 Acton Park Estate, The Vale London, W3 7QE, UK, Tel: +44 (0)20 8749 8400, www.waterrower.co.uk
US HQ: 560 Metacom Avenue, Warren, RI 02885, USA, Tel: +1 (401) 247 7742, www.waterrower.com

6 WEEK TRAINING OUTLINE EXAMPLE FOR ADVANCED ROWERS

MON
WEEK
1

DISTANCE ROW
5000 - 8000
meters& stretch

WEEK
2

DISTANCE ROW
5000 - 8000
meters& stretch

WEEK
3

DISTANCE ROW
5000 - 8000
meters& stretch

WEEK
4

DISTANCE ROW
5000 - 8000
meters& stretch

WEEK
5
WEEK
6

TUES
CASTLES
20 mins
minimum &
stretch
15 MIN
PYRAMID
& stretch
CASTLES
20 mins
minimum &
stretch

WED

THURS

FRI

SAT

SUN

15 MIN
PYRAMID
& stretch

DAY OFF

STEADYSTATE
20-30 mins &
stretch

INTERVAL ROW
1000 meter
pieces & stretch

DAY OFF or
other exercise
long walk

STEADYSTATE
20-30 mins &
stretch

DAY OFF

CASTLES
8-12 mins &
stretch

DISTANCE ROW
8000 -10 000
meters& stretch

DAY OFF or
other exercise
long walk

DAY OFF

INTERVAL ROW
1000 meter
pieces & stretch

STEADYSTATE
20 -30 mins &
stretch

DAY OFF or
other exercise
long walk

STROKE
PYRAMID
row & stretch

DAY OFF or
other exercise
long walk

STROKE
PYRAMID
row & stretch
CASTLES
20 mins
minimum &
stretch

DAY OFF

DISTANCE ROW INTERVAL ROW

8000 -10 000
1000 meter
meters& stretch
pieces & stretch

STEADYSTATE
20 -30 mins &
stretch

DAY OFF

DISTANCE ROW
8000 -10 000
meters& stretch

STEADYSTATE
20 -30 mins &
stretch

15 MIN
PYRAMID
& stretch

STROKE
PYRAMID
row & stretch

DAY OFF

DISTANCE
ROW
8000 -10 000
meters& stretch
CASTLES
20 mins
minimum &
stretch
15 MIN
PYRAMID
& stretch

DAY OFF or
15 MIN PYRAMID
other exercise
& stretch
long walk
CASTLES
20 mins minimum
& stretch

WaterRower
European HQ: 25 Acton Park Estate, The Vale London, W3 7QE, UK, Tel: +44 (0)20 8749 8400, www.waterrower.co.uk
US HQ: 560 Metacom Avenue, Warren, RI 02885, USA, Tel: +1 (401) 247 7742, www.waterrower.com

DAY OFF or
other exercise
long walk